CrossFit Open 23.2A

23.2AAMRAP · 15:00 · Bodyweight

As many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out and 25 ft back)

Add 5 burpee pull-ups after each round.

Go straight into 23.2B when the 15 minutes end.

Start CrossFit Open 23.2A with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: Bodyweight

Women: Bodyweight

Scaled

Men: Burpees (no pull-up), same shuttle runs

Women: Burpees (no pull-up), same shuttle runs

Movements

Burpee Pull-Up
Shuttle Run

Movement standards

Chest and thighs touch the floor, then jump to the bar and finish with chin over the bar. Each shuttle rep touches past the 25-ft line with a foot and returns.

Equipment

Pull-up Bar
Running lane (25 ft)

Coaching notes by goal

Bulking: Relative Strength

Before: 4 sets × 5 Weighted Pull-Ups + 3 × 8 Push-Ups with a 3-second lowering.

Pacing: Fast first rounds while the burpee count is low, then break the burpee pull-ups into a steady rhythm. Save something for 23.2B.

After: 3 × 12 Face Pulls + 3 × 10 Hammer Curls.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Running Engine

Before: Easy jog 4 min, 2 rounds of 5 burpee pull-ups + 4 shuttle runs.

Pacing: Even splits: same shuttle pace every round, and step to the bar right after each burpee.

After: Walk 5 min, then keep the bar warm for the thruster max.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Density

Before: 6 min light jog + dynamic leg swings.

Pacing: Steady burpees and an easy stride on the shuttles; no sprinting in a deficit.

After: 15 min Zone 2 walk after 23.2B.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2023/2; fitnessvolt.com and morningchalkup.com 23.2 coverage